The 3 Best Plant-Foods To Optimise Muscle Gain
Gaining muscle is more than just lifting heavy weights; it’s about nourishing your body with nutrient-dense foods to repair and rebuild, while also supporting recovery.
Legumes
Legumes, like chickpeas, black beans and lentils, are a powerhouse of protein, essential for muscle repair and growth. These legumes not only provide a significant amount of protein but are also rich in fibre, which helps stabilise blood sugar levels and supports sustained energy during workouts. The combination of protein and complex carbohydrates in legumes makes them an ideal choice for those looking to build lean muscle.
Green Leafy Vegetables
Green leafy vegetables, such as spinach, kale, and Swiss chard, are rich in essential nutrients that support muscle function and overall health. These vegetables are high in vitamins A, C, and K, as well as minerals like calcium and iron, which are crucial for muscle contraction and oxygen transport. The antioxidants found in green leafy vegetables also help reduce oxidative stress caused by intense exercise, aiding in quicker muscle recovery and reducing the risk of injury.
Berries & Other Fruits
Berries, particularly blueberries, strawberries, and cherries, are rich in antioxidants that help combat oxidative stress and inflammation, both of which can hinder muscle recovery. These fruits are also a good source of vitamins and minerals that support overall health and hydration, which is essential for maintaining muscle function. Bananas are another excellent fruit choice, providing a quick source of energy and replenishing potassium levels, which are often depleted during strenuous exercise. Including a variety of fruits in your diet can help accelerate muscle recovery and ensure your muscles are adequately nourished.
For a personalised plan to optimise muscle growth, book a naturopathic consultation.
